Name: Playbook - Sam Sweeney - 12/3 Back, Biceps
Uploaded: 2026-06-17T00:04:43.234Z
Duration: 60 min
Description: 12/3 Back, Biceps

Serena

Lamia

That was a burner 🔥with that finisher. Loved it though

Dedra

JANA

What the heck were those last ones…. Whew… and I used 5lbs. Didn’t think I would finish.

Susan cobb

Amber

The finisher was so much harder then I thought it would be. I chose heavier weight and I refused to go lighter

Marta

Really feeling the mind muscle connection 🔥

Chané

Even from just last week,I felt so much more stable in my shoulders and core in all my back and bicep exercises! Feeling really aligned and strong 💪🥰

Megan

Michelle 

aven

Stephanie

Audry

Missy

McKayla

JulieAnn

Lexi

Deja

Jordan

April

Lorena

Kristina

Tiffany

Megan Laudick

This daily training spilt feels great and simple. I feel amazing and not drained

Jacky

Regina

Porchia

Nyakeh

Mia Arrowsmith

Aimee

Mike

Happy Tuesday!

Week 2 of 6 week split [week 6 will be a programmed deload week] 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Back, Biceps:

OPTIONAL Core Work [feel free to apply this at the start or end of each training day]: Ab Wheel Rollout: 2 mins [take short rests as needed, work up to the full 2 mins]

Pre Exhaust Compound Set: 
1a. Cable Rope Straight Arm Pulldowns: 3S/12-15R 
*no rest between a and b*
1b. Cable Rope Straight Arm Pulldown Hold: 3S/30 seconds 
*60 seconds rest between sets*

2. Primary Movement: Wide Grip Lat Pulldown: 4S/6-8R [2 second eccentric each rep] 
*90 seconds rest between sets*

3a. Single Arm Kettlebell Concentration Curl: 4S/8-10R each side [3 second eccentric each rep] 
3b. Seated Partial Rep EZ Bar Curls: 4S/12-15R [hold  for 10 seconds at the top of the final rep, each set]
*75 seconds rest between sets*

4. Seated Close Grip Cable Row: 4S/6R, 8R, 10R, 12R [decrease load as rep count increases, as appropriate]
*90 seconds rest*

5. Prone Dumbbell Crescent Row: 5S/20R 
*every 30 seconds*

DAILY STEP GOAL: 8-10K

12/3 Training Day Overview

Time: 2 minutes total 
*take short rests as needed, work up to the entire 2 minutes
Tempo: hold, steady
Modification: barbell rollout, or plank walkout on knees or toes

Target Muscle Group: core, lats

Set Up: 
- grip the handles of the ab wheel on each side, pronated grip
- get down on the ground in a tall kneeling position 
- plant the wheel on the ground under your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- depress your scapula and pin them down, contract your lats to control the wheel 
- keep your arms locked straight

Execution: 
- roll the wheel out and away from your knees
- lower your torso so your chest is facing the ground, extend your arms overhead
- hold a tight brace, tension in your lats at the bottom of the rep
- only roll the wheel out and away as far as you are able to while keeping control of the movement through your core, work up to full extension
- use your core to lift your torso away from the ground and roll the wheel towards your knees again 
- slightly round your upper back and contract your core at the top of the rep 


- take short rests as needed throughout the 2 minutes, work up to the full 2 minutes

Optional Core Work: Ab Wheel Rollout

Rep Range: 12-15R 
Tempo: steady 
Modifications: banded straight arm pulldown

Target Muscle Groups: lats

Set Up: 
- attach a cable rope to one side of the cable and position it high
- step in front of the cable, facing the rope
- grip the ends of the rope with a neutral grip 
- extend your arms and step away from the cable 2-3 steps
- plant your feet on the ground, squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso forward slightly, ~45 degree bend at the hips, arms extended overhead
- keep your arms straight 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- depress your scapula
- pull the rope straight down and apart on either side of your torso
- lift your chest slightly at the top of the rep 
- contract your lats
- extend your arms and release the rope overhead again, feel a full stretch through your lats at the bottom of the rep

Cable Rope Straight Arm Pulldowns

Time: 30 seconds 
Tempo: hold
Modification: banded straight arm pulldown hold


Target Muscle Groups: lats

Set Up: 
- attach a cable rope to one side of the cable and position it high
- step in front of the cable, facing the rope
- grip the ends of the rope with a neutral grip 
- extend your arms and step away from the cable 2-3 steps
- plant your feet on the ground, squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso forward slightly, ~45 degree bend at the hips, arms extended overhead
- keep your arms straight 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- depress your scapula
- pull the rope straight down and apart on either side of your torso
- lift your chest slightly at the top of the rep 
- contract your lats and hold this position 
- keep the tension out of your traps and in your lats by keeping your traps pinned down, shoulders back

Cable Rope Straight Arm Pulldown Hold

Pre Exhaust Compound Set

Rep Range: 6-8R 
Tempo: 2 second eccentric each rep 
Modification: banded lat pulldown, or wide grip machine/band assisted/bodyweight/weighted pullups

Target Muscle Groups: lats

Set Up: 
- grip the lat pulldown bar with a wider than shoulder width, pronated grip 
- extend your arms and sit on the edge of the seat
- drive the balls of your feet into the ground, lift your heels, and press your knees up into the pads
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso back just slightly and lift your chest
- keep a neutral head, neck, spine

Execution: 
- depress your scapula
- bend your arms and pull the bar to your chest
- drive elbows towards the ground, contract your lats
- extend your arms and control the bar overhead again 
- keep traps down, shoulders back 
- keep wrists straight

Wide Grip Lat Pulldown

Rep Range: 8-10R each side
Tempo: 3 second eccentric each rep
Modification: sub dumbbell for kettlebell, use the inside of your knee/a bench/or a wall behind you in place of the knee pad

Target Muscle Group: biceps 

Set Up: 
- sit facing reverse on the lat pulldown bench 
- adjust the knee pad to in line with your elbow
- grip a kettlebell in one hand, supinated grip 
- sit forward on the bench, keep a neutral head, neck, and spine
- lean your torso back slightly and extend your arm down by your side, so the kettlebell hangs down slightly behind your torso
- drive your elbow into the pad, keep elbow pinned to the pad
- pin traps down, shoulders back 

Execution: 
- drive your elbow into the pad
- bend your arm and curl the kettlebell towards your front delt
- contract your bicep
- keep elbow glued to the pad, extend your arm and lower the kettlebell towards the ground again with control 
- be sure to fully extend your arm between reps

Single Arm Kettlebell Concentration Curls

Rep Range: 12-15R
Tempo: hold for 10 seconds at the top of your final rep, each set
Modification: sub dumbbells for ez bar

Target Muscle Group: biceps 

Set Up:
-  load the ez bar with appropriate weight 
- sit on a bench, plant your feet on the ground 
- rest the ez across your legs
- grip the bar with a supinated grip, slightly wider than shoulder width apart
- with arms bent, squeeze elbows to your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- pin traps down, shoulders back

Execution: 
- lift the bar off of your legs and curl the bar towards your chest
- contract your biceps
- lower the bar to tap your legs again with control 
- this is a partial rep so keep tension in your biceps at the bottom of the rep 
- keep traps down and shoulders back

Seated Partial Rep EZ Bar Curls

Compound Set

Rep Count: 6R, 8R, 10R, 12R
*adjust the load, decrease weight, as rep count increase- if appropriate. Do not sacrifice form
Tempo: steady
Modification: neutral grip bent over dumbbell row 

Target Muscle Groups: mid back, lats

Set Up: 
- sit on the seated cable row machine
- pin a very slight bend in your knees and place your feet up on the platforms in front of you
- grip the close grip bar with a neutral grip on each side
- sit upright with a tall torso 
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down, roll your shoulders back 

Execution: 
- retract your scapula
- bend your arms and pull the bar to just below your chest
- squeeze your elbows in tight to your sides at the top of the rep 
- contract your mid back, lats
- release the bar and extend your arms forward again with control 
- keep your scapula movement fluid with each row

Seated Close Grip Cable Row

Rep Count: 20R
Tempo: steady, quick 

Target Muscle Group: mid/low back, lats

Set Up:
- grip a dumbbell in each hand, neutral grip 
- lie in a prone position, chest down, on a flat bench
- extend your arms down on either side of the bench 
- pin a very slight bend in your elbows
- tuck your chin 
- drive your hips into the bench
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your legs and cross your feet behind you or extend your legs straight and point your toes

Execution: 
- retract your scapula
- keep arms stiff and drive your elbows back, towards your hips 
- lift your chest slightly at the top of the reps, squeeze your elbows in by your sides and drive them high 
- contract your mid/high back, lats, and lower back
- lower your arms towards the ground again with control 
- keep the tempo steady, quick

Prone Dumbbell Crescent Row

12/3 Back, Biceps

No modification for hack squat. No weight is not modification. Overall okayish workout.

Jennifer

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Emily

6/5 Hamstrings, Glutes

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

12/3 Back, Biceps

Community

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